Brenda Khan
Grits are a traditional Southern dish made from ground corn boiled in milk, water, broth, or a mix of these three. They are typically served with shrimp, cheese, and bacon. However, grits are high in carbohydrates, with a cup of dry uncooked white corn grits containing about 116g of carbs and a 257g cup of cooked grits containing about 38g of carbs. This presents a problem for those following a keto diet, which typically involves keeping daily carb intake between 20g and 50g. As such, several keto-friendly grits recipes have emerged that replace cornmeal with low-carb alternatives like cauliflower, almond flour, and lupin beans. These recipes allow people on keto diets to enjoy the flavors of this Southern comfort food without the carbs.
| Characteristics | Values |
|---|---|
| Carbohydrates | 3g net carbs per cup |
| Calories | 189kcal per cup |
| Protein | 8g per cup |
| Fat | 16g per cup |
| Saturated Fat | 2g per cup |
| Polyunsaturated Fat | 1g per cup |
| Monounsaturated Fat | 1g per cup |
| Cholesterol | 8mg per cup |
| Sodium | 226mg per cup |
| Potassium | 11mg per cup |
| Fiber | 3g per cup |
| Sugar | 1g per cup |
| Vitamin A | 71IU per cup |
| Vitamin C | 1mg per cup |
| Calcium | 113mg per cup |
| Iron | 1mg per cup |
| Substitutes | Cauliflower, almond flour, lupin beans |
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What You'll Learn
Traditional grits are not keto-friendly
Grits are a traditional Southern dish made from ground corn boiled in milk, water, broth, or a mix of those three. The main ingredient, cornmeal, is not keto-friendly due to its high carbohydrate content. For example, in just one cup of yellow cornmeal, there are 84.9g net carbs and 93.8g total carbs.
However, it is possible to make keto-friendly grits by replacing cornmeal with low-carb alternatives such as cauliflower, almond flour, or lupin beans. These alternatives allow people on a keto diet to enjoy the taste and texture of grits without compromising their dietary restrictions.
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Keto grits recipes use cauliflower, almond flour, and chicken broth
Traditional grits are made from ground corn boiled in milk, water, broth, or a combination of these three. They are a staple of Southern cuisine, but they are also high in carbohydrates, with a single cup containing up to 116 grams of carbs. This makes them incompatible with the keto diet, which requires keeping daily carb intake between 20 and 50 grams.
However, it is possible to make keto-friendly grits by substituting cornmeal with low-carb alternatives such as cauliflower and almond flour. Here is a recipe for keto grits that uses cauliflower, almond flour, and chicken broth:
Ingredients:
- Cauliflower
- Chicken broth
- Cream cheese
- Cheddar cheese
- Butter
- Salt
- Pepper
Instructions:
- Cut the cauliflower into florets.
- Simmer the cauliflower florets in chicken broth over medium to medium-high heat until tender.
- Drain off the remaining broth.
- Add cream cheese, Cheddar cheese, butter, salt, and pepper.
- Mash or blend until the desired consistency is reached. For a smoother texture, use an immersion blender instead of a potato masher.
- Cover the grits to keep them warm while you prepare the rest of the dish.
This recipe can be adapted to make keto shrimp and grits. Simply prepare the grits as described above, then follow these additional steps:
- Heat a large skillet to medium heat and melt butter.
- Add garlic and raw, shelled shrimp to the skillet.
- Sprinkle Cajun spices over the shrimp and stir until evenly coated.
- Cook the shrimp for 3-4 minutes, or until pink and tender.
- Add butter and heavy cream to the skillet and stir to form a creamy sauce.
- To serve, divide the cauliflower grits among bowls, top with shrimp and green onions, and drizzle with the cream sauce.
For a different flavor profile, you can replace the shrimp with chorizo and bacon gravy. You can also customize your keto grits by adding toppings such as crispy bacon bits, sliced green onions, a fried egg, or Cajun seasoning.
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Keto grits are creamy, thick, and similar in texture to regular grits
Traditional grits are made from ground corn boiled in milk, water, broth, or a combination of these. They are a grain, and they are also high in carbohydrates, with one cup containing 36g net carbs. This means that they are not suitable for a keto diet, which involves keeping daily carb intake between 20g and 50g.
However, it is possible to make keto-friendly grits by substituting the cornmeal with low-carb alternatives such as cauliflower, almond flour, or lupin beans. These grits alternatives can be combined with ingredients like butter, cheese, and cream to create a creamy, thick texture similar to regular grits.
For example, one recipe for keto grits involves blending steamed cauliflower with almond flour, cream, and shredded cheese. This creates a creamy texture and a mild, cheesy flavor similar to traditional grits. Another recipe replaces cornmeal with lupin beans, which have a slightly nutty flavor and are high in fiber and protein.
These keto-friendly grits can be used as a side dish or as a base for other recipes, such as shrimp and grits or a "southwest grit bowl" topped with breakfast sausage, a fried egg, sour cream, and salsa.
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Lupin beans can be used instead of cornmeal to cut down on carbs
Grits are a traditional Southern dish made from ground corn boiled in milk, water, broth, or a mix of these three. They are rich in vitamins and minerals but are also high in carbohydrates. A cup of dry uncooked white corn, quick grits has about 116g of carbs, while a 257g cup of cooked regular grits has about 38g of carbs.
Since a keto diet keeps carbohydrates as low as 20g per day, classic grits are not keto-friendly. However, you can make keto-friendly grits by replacing cornmeal with low-carb alternatives such as cauliflower, almond flour, or coconut flour.
One popular alternative is to use lupin beans instead of cornmeal. Lupin beans, also known as lupini beans, are yellow, protein-packed beans commonly found in Mediterranean, Latin American, and North African dishes. They are a good source of fiber and have a slightly nutty flavor similar to cornmeal. One cup of ground lupin beans has only 4g net carbs, compared to 84.9g net carbs in a cup of yellow cornmeal.
To make lupin bean grits, you can add water, heavy whipping cream, and ground lupin beans to a saucepan over medium-high heat and stir until bubbling. Then, add butter, chiles, cheese, salt, and pepper, and stir until you reach your desired texture and thickness. You can also add jalapeños and cheddar cheese for extra flavor.
Lupin beans are a versatile and nutritious addition to a keto diet, offering sustainability, a well-rounded nutrient profile, and a low-calorie alternative to other ingredients. They can be ground down into a meal or flour and used in various recipes, including keto pasta and pizza.
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Keto grits can be topped with shrimp, sausage, or bacon
While grits are generally not keto-friendly due to their high carb content, several keto-friendly grits alternatives are available. These alternatives are typically made with almond flour, lupin beans, or cauliflower rice and can be topped with a variety of keto-approved ingredients.
One popular option is to top keto grits with shrimp. For example, Maebells offers a keto shrimp and grits recipe that uses cauliflower rice and a variety of cheeses to create a creamy grits base, which is then topped with cajun shrimp and a creamy sauce. This dish has only 4.4 net carbs per serving, making it an excellent keto comfort food option.
Keto grits can also be topped with bacon, as suggested by Dr. Davinah's Eats and KetoFocus. Dr. Davinah's Eats recommends topping their almond flour-based grits with crispy bacon bits, green onions, and a fried egg for a hearty breakfast or dinner option. Similarly, KetoFocus suggests adding crumbled bacon to their lupin bean-based grits, along with jalapeños and cheddar cheese, for a loaded keto grits bowl.
For those who prefer sausage, KetoFocus offers a "southwest grit bowl" recipe that combines their keto grits with breakfast sausage, a fried egg, sour cream, and salsa. This recipe showcases the versatility of keto grits and how they can be adapted to suit different taste preferences.
Whether you choose shrimp, bacon, or sausage as your topping of choice, these keto grits recipes provide a delicious and satisfying alternative to traditional grits, allowing those on a keto diet to enjoy the flavors of this Southern comfort food without the carbs.
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Frequently asked questions
No, traditional grits are not keto-friendly as they are high in carbohydrates. However, you can make keto-friendly grits by substituting cornmeal with low-carb alternatives like cauliflower, almond flour, or lupin beans.
Here is a simple keto-friendly grits recipe:
- Steam a whole head of cauliflower for 10 minutes until fork-tender.
- Blend it in a food processor.
- Add in other ingredients like almond flour, cream, butter, cheese, and nutritional yeast.
- Mix everything together.
Keto grits can be enjoyed as a side dish or as part of a meal. Here are some meal ideas:
- Keto Southern Shrimp & Grits with shrimp, chorizo, and bacon gravy.
- Keto grits with Cajun-seasoned shrimp.
- Keto grits bowl with breakfast sausage, a fried egg, sour cream, and salsa.
